Meal Plan Days 16-30 Healthy Living Challenge (with recipes!)

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Over halfway done and I’ve already learned so much more about how my body responds to food differently and how easy a shift to eating gluten, dairy and sugar free can be, if you let it, and let it become habit. Having a group of people all making the same changes has been super helpful and insightful. Everyone has their own reasons for taking this challenge. Some it’s just to lose weight, when for some it can be a matter of life or death when they have a life threatening allergic reaction to gluten, to those who suffer from diabetes and other health issues. Then for some who already ditched dairy and most of the sugar from their diet, learning to prepare meals without gluten. At first that task is daunting. Gluten is in EVERYTHING we eat. Boxed foods, breads, pastas, etc… And at it’s best gluten bloats tummy’s, creates digestive issues and limits weight loss. At it’s worst, it’s a severe allergic reaction that can be life threatening.

I also decided to do the 30 day challenge to #1 challenge myself, but #2, to test out more of the Arbonne line I had yet to try. And I’m so glad I did! This was not only for myself, but for #3, my future clients so that I can give first hand knowledge of the how the 30 Days To Healthy Living Challenge feels. I now have a wealth of knowledge and know WHY this program can be a vital part of a nutrition plan, weight loss plan or even just eating healthier. The group I’m in (which you would be too if you too the challenge) is a fabulous resource for recipes, tips, motivation, shopping ideas and product finds. I will be in the group permanently for my own nutrition planning and to help my clients who decide they want a change to healthier eating habits.

I’ve taken you all on this journey for the first 15 days, day by day to show you that YOU can do it, anyone can do it. And in my opinion, everyone SHOULD do it. It teaches you a lot about yourself and what you truly are capable of doing once you commit. My daily post on the challenge are getting pretty routine, other than the recipes so I decided to just post my meal plan for the rest of the challenge in one blog post with recipes! We did our beginning of the month shopping and with all the holiday prep and life getting busier I decided to make a simple, healthy menu plan for the next two weeks.

When the challenge is over I’ll blog a post to wrap things up and let you know some final thoughts about my first 30 Day Challenge!!

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DAILY:


BREAKFASTS:
Arbonne Shake + Arbonne Daily Fiber + Arbonne Daily Greens
I plan to add a fruit of some kind along with this every day, either in the shake, or just to eat with the shake.

LUNCHES:
On the weekend, greens salads w/roasted chickpeas and other assorted veggies, seeds and nuts w/hummus or apple cider vinegar and EVOO dressing. Or Eggs with wilted spinach and roasted sweet potatoes. On weekdays it will be a smaller version of the salad along with a coconut yogurt. Or hard boiled eggs and veggies to dip in hummus.
30 minutes after lunch, Arbonne Digestion Plus (doubled).

DAILY EXERCISE/SNACK:
Arbonne Fizz Stick in Pomegranate or Citrus flavor. Arbonne Fit Chew!

Exercise –
Yoga
Les Mills Bodypump
Run Training
Whatever else we may add in…

POST RUNS I MAY ADD:
Arbonne Daily Protein Shake + Arbonne Protein Boost
This will give me extra protein in my diet on run days which is great for recovery and my muscles!

BEFORE BED:
Arbonne Herbal Detox Tea

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DINNERS:

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DAY 16

Twice Baked Potatoes

Ingredients

2 large sweet potatoes

2 Tbsp. Earth Balance Spread

1 package Beyond Beef Beef Crumbles

taco seasoning (see recipe at freshandcleanrecipes.com)

1 cup spinach

pink Himalayan sea salt & pepper to taste

fresh salsa (see recipe at freshandcleanrecipes.com) – I used store bought

½ avocado

DIRECTIONS

Preheat oven to 350 degrees
Cook potatoes in oven 30-45 min. (or until easily pierced in the center with fork)
Brown ground turkey with taco seasoning and a few tsp. of water.
Cut potatoes in half and scrape inside into a med size bowl saving the skins.
Mix in earth balance, crumbles, spinach and S+P to taste.
Fill skins with the mixed potato. Place in shallow baking dish (covered in foil for easy cleanup) and broil for 5 min until top is browned.
Add a scoop of your favorite fresh salsa and avocado.

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DAY 17

Crock Pot Bean Soup

Ingredients:
1 large yellow onion, chopped
1 tbs fresh ginger, chopped
4 garlic cloves, chopped
1/2 cup wild rice
1 green bell pepper, de-seeded and chopped
6 stalks celery, chopped
4 large carrots, chopped
3 cups kale, rough chopped
3 cups organic vegetable stock
1 can organic white beans
Fill to the top of veggies with water

Add everything to crock pot, put on low, leave it for 8 hours.

Serve with Baked Sweet Potato

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DAY 18

Vegan Fish(ish) Tacos
Recipe @ Project K

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DAY 19

Curried Lentil Soup with Swiss Chard

Ingredients
2 tbsp olive oil
2 cups onion, chopped
1 cup carrots, chopped
1 cup celery, chopped
2 tbsp curry powder
1 cup red bell pepper, chopped
2 large garlic cloves, minced
1/4 tsp cayenne (optional; leave out if you don’t want it spicy)
1 tsp ground cumin
1 tbsp minced fresh ginger root
1 pound red lentils (about 2 1/4 cups), rinsed and picked over to remove any debris
8 cups water, vegetable stock or chicken stock
1 15-oz can coconut milk (stir well before using)
1 tsp pink Himalayan sea salt 
1 bunch Swiss chard, ribs removed and leaves torn into bite-size pieces

Directions
Heat the olive oil over medium-high heat. Add the onions, carrots, celery, red pepper,
garlic, ginger and spices and saute until the onion softens, about 5 minutes.
Add the water or stock along with the salt, lentils and coconut milk, and bring to a boil.
Reduce the heat and simmer until the lentils are cooked through, about 10 minutes.
While the soup is simmering, wash and prep the chard and chop the cilantro.
After the lentils have finished cooking, stir the chard and cilantro into the soup — it will
look like a lot of chard for the soup at first, but have no fear. The chard will wilt down as
it heats up. Keep stirring until the chard is bright green and wilted, about another 2
minutes. Taste and season as needed with more salt or pepper, and serve.
Serves 8-10.

Served with a side salad.

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DAY 20

Garlicky Greens with Pasta

Ingredients
1 tbsp. salt
2 lbs. broccoli rabe, mustard or dandelion greens, cut into 1” strips
1 lb. uncooked brown rice penne, or other tube pasta
2-3 tbsp. olive oil
4 cloves garlic, minced
¼ tsp. crushed red pepper flakes, or to taste
1-2 tsp. fresh basil leaves, finely chopped
2-4 tbsp. pine nuts (can substitute almonds if you don’t mind a nuttier flavor)
Salt and fresh ground pepper, to taste

Directions
In large pot, bring 2-3 quarts of water to a boil. Add salt and toss greens into boiling
water. Cook until almost tender, about 8-10 minutes.
With slotted spoon, remove greens from pot (don’t discard water) and toss them in
large bowl of ice water. Let rest 2 minutes in ice water, then drain greens in colander.
Return pot of water to a boil. Add pasta. Cook according to directions on package.
While pasta is cooking, squeeze greens to remove as much water as possible. Toss to
separate and set aside.
In large sauté pan or wok, heat olive oil over medium heat. Add garlic and cook, stirring
constantly with wooden spoon, just until garlic begins to turn golden brown. (Burnt
garlic will turn bitter, so do not overcook.) Add red pepper.
Just before pasta is done, add greens to garlic and oil and cook for about 2 minutes,
stirring constantly. Remove pan from heat.
Drain pasta, leaving a bit of water clinging to it. Immediately add pasta to cooked
greens still in pan; toss well with fresh basil and pine nuts and season to taste with salt
and pepper. Serve immediately.
Yield: 4 servings

Serve with a Side Salad

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DAY 21

Linguine with Purple Cabbage

Ingredients
¼ cup olive oil
2 med. red onion, thinly sliced
6 large cloves garlic, minced
1 large head red cabbage, thinly sliced (8 cups)
1 lb. brown rice linguine
Salt and fresh ground pepper, to taste
½ cup pine nuts

Directions
In large sauté pan, heat olive oil over medium-low heat. Add onions, cover, and cook,
stirring occasionally, until tender, about 10 minutes.
Add garlic and cook about 3 minutes more, uncovered, stirring periodically. Add
cabbage, cover, and cook, stirring occasionally, until the cabbage is tender, about 20
minutes.
While cabbage is cooking, cook pasta according to package directions until al dente.
Drain pasta, reserving 1 cup of cooking water in a bowl or cup. Return pasta to empty
pot.
Add cabbage-onion mixture to pasta. Pour in reserved pasta cooking water and toss
well to combine. Season with salt and pepper.
Serve in bowls with pine nuts sprinkled on top.
Yield: 4 servings

Serve with a Side Salad or Asparagus

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DAY 22

Sweet Potato Tacos

Ingredients
2 lg. sweet potatoes, peeled and cubed
1 tbsp. olive oil
1 medium yellow onion, sliced
1 red or yellow bell pepper, finely diced
Salt and fresh ground black pepper, to taste
2 cloves garlic, minced or pressed
¼ tsp. cayenne pepper
½ fresh jalapeño pepper, seeded and diced
8 to 10 small brown rice tortillas
Chopped cilantro for garnish
Salsa for topping

Directions
Place a steamer basket in medium saucepan with enough water on the bottom of the
pot to create steam. Place cubed potatoes into the basket, cover and steam over
medium-low heat until for-tender, about 20-25 minutes; drain. Keep an eye on pot to be
sure that water doesn’t evaporate.
Meanwhile, in medium sauté pan over medium heat, heat olive oil. Add onion and bell
peppers and cook about 7 minutes, until vegetables are translucent.
When potatoes are finished cooking, transfer to large bowl. Add garlic, cayenne
pepper, jalapeño, onion and pepper mixture; add salt and pepper to taste. Mash all
ingredients – you can leave them chunky or smooth.
Fill tortillas with filling, sprinkle with cilantro, top with salsa and serve.
Yield: 8-10 servings

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DAY 23

Tropical Quinoa & Black Bean Salad

Ingredients
1 cup quinoa, rinsed and drained
1 can black beans, rinsed drained
1 fresh mango, cubed
1 ripe avocado, cubed
1 cucumber, seeds removed and diced
1⁄2 cup mint, chopped
1⁄2 cup fresh coriander (cilantro), chopped
1⁄3 cup olive oil
2 tbsp lime juice
1 clove garlic
Salt and pepper

Directions
Place the quinoa along with 2 cups salted water in a medium saucepan. Cover and bring
to a boil, then reduce to the lowest heat setting. Simmer until water is completely
absorbed and quinoa is fluffy, about 20 minutes. In a large bowl, whisk together the olive
oil, lime juice, and garlic. Add the remaining ingredients, including the quinoa, and
gently combine. Season with salt and pepper. Place in the fridge for 20 minutes to let the
salad cool and flavors combine. Serve immediately.

Served with a side of broccoli.

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DAY 24

Quinoa “Sliders” – Serves 8
Here’s a delicious veggie burger you can whip up from scratch. Stash a few in the freezer for busy weeknight meals. This makes a great lunch or casual family dinner. The butter lettuce is used in place of buns.

Ingredients
½ cup quinoa
1 small onion, finely chopped (1 cup)
6 oil-packed sun-dried tomatoes, drained and finely chopped (¼ cup)
1½ cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided
2 cloves garlic, minced (2 tsp.)
2 tsp. dried steak seasonings
Whole butter lettuce leaves

Directions
Stir together quinoa and 1½ cups water in small saucepan, and season with salt, if
desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes,
or until all liquid is absorbed. (You should have 1½ cups cooked quinoa.) Meanwhile,
place onion and sun-dried tomatoes in medium nonstick skillet, and cook over
medium heat. (The oil left on the tomatoes should be enough to sauté the onion.)
Cook 3 to 4 minutes, or until onion has softened. Stir in ¾ cup black beans, garlic,
steak seasoning, and 1½ cups water. Simmer 9 to 11 minutes, or until most of liquid
has evaporated.Transfer bean-onion mixture to food processor, add ¾ cup cooked
quinoa, and process until smooth. Transfer to bowl, and stir in remaining ¾ cup
quinoa and remaining ¾ cup black beans. Season with salt and pepper, if desired, and
cool. Preheat oven to 350°F, and generously coat baking sheet with cooking spray.
Shape bean mixture into slider-sized patties and place on prepared baking sheet. Bake
15-20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 5-
10 minutes more, or until both sides are crisp and brown. Serve on butter lettuce
leaves.

Served with Baked Sweet Potato

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Day 25

Herbed Cod

INGREDIENTS
1 tbsp coconut oil
1 tbsp dried parsley
1 1/2 tsp ground ginger
1 tsp Pink Himalayan Sea Salt
3/4 tsp onion powder
3/4 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp dried basil
1 lb cod,or other whitefish
1 tbsp lemon juice

INSTRUCTIONS
Preheat the oven to 450 degrees F.
Combine all ingredients except the fish and lemon.
Rub the fish with the spices, then place on a lightly-oiled baking sheet.
Bake for 7 minutes, then turn over and bake another 7 minutes or until the fish flakes easily when scraped with a fork.
Drizzle with lemon to serve.

Serve with brown rice or quinoa & broccoli


DAY 26

Wild Rice & Cranberry Stuffed Acorn Squash

Ingredients
3 medium acorn squash (about 1 1/2 pounds each), halved lengthwise and seeds removed
3 tablespoons unsalted butter, melted
1 tablespoon packed dark brown sugar
1/2 medium yellow onion, finely chopped
2 medium shallots, finely chopped
4 celery stalks, finely chopped
1 tablespoon minced fresh thyme leaves
2 cups cooked wild rice mix
2/3 cup pecans, toasted and finely chopped
1/4 cup dried cranberries, finely chopped
1 teaspoon Pink Himalayan Sea Salt salt, plus more as needed
1/2 teaspoon freshly ground black pepper, plus more as needed

Directions
Heat the oven to 450°F and arrange a rack in the middle. Place the squash cut-side up on
a baking sheet, brush 1 tablespoon of the melted butter over the tops and insides of the
squash halves, sprinkle with the brown sugar, and season with salt and pepper. Roast in
the oven until just fork tender, about 25 to 30 minutes. Meanwhile, place 1 tablespoon of
the melted butter in a large frying pan over medium heat. When it foams, add the onion,
shallots, and celery, season with salt and pepper, and stir to coat. Cook, stirring
occasionally, until just softened, about 6 minutes. Stir in the thyme and cook until just
fragrant, about 1 minute. Remove from the heat and stir in the rice, pecans, cranberries,
and measured salt and pepper. Divide the rice filling among the roasted squash halves
(about 1/2 cup for each) and drizzle the remaining tablespoon of butter over top.
Continue roasting until the squash is completely fork tender, the edges have started to
brown, and the filling is heated through, about 20 to 25 minutes.

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DAY 27

Stuffed Green Peppers

Ingredients
1 PKG Beyond Meat Crumbles
2 c. Cooked Brown Rice
2 cans organic diced Tomatoes
Diced red cabbage
Diced Onions
Celery
Pink Himalayan salt, Garlic powder, oregano to taste

Directions
Stuff 6 green peppers
Top with organic tomato sauce
Bake on 350 for 45 mins

Served with a side salad

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DAY 28

SWEET POTATO CHICKPEA BUDDHA BOWL
Recipe @ The Minimalist Baker

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DAY 29

Eggs with wilted spinach and roasted sweet potatoes

Roasted Sweet Potatoes

Ingredients

2 Sweet Potatoes (medium size)
1 Tbsp Coconut Oil, melted
1/2 Tbsp Cinnamon

Directions

Preheat oven to 400 degrees
Wash & cut sweet potatoes into cubes
Lay sweet potatoes flat on a baking sheet (in one layer)
Melt coconut oil in microwave (approx 30 sec)
Drizzle sweet potatoes with coconut oil & sprinkle with cinnamon
Bake for 15-20 minutes
Flip sweet potatoes & bake for another 15-20 minutes

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DAY 30

Chili

Ingredients
2 PKG Beyond Meat Crumbles
1 large organic onion, chopped small
1 large organic red bell pepper, chopped small
10-12 cloves of organic fresh garlic, chopped (if cutting the recipe in half, use 6 cloves of
garlic)
4 Tbs chili powder
½ tsp cayenne pepper (or to taste)
4 tsp ground cumin
2 jars of salsa verde from Trader Joes (12 oz each) (Or you can use other green salsa,
taco sauce
½ cup water
2 cans of organic beans, rinsed, One Kidney, one Pinto.

Directions
Cook crumbles, onions and red bell pepper in a large soup pot over medium heat,
crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes.
Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds. Stir
in beans, salsa (or sauce) and water; bring to a simmer. Reduce heat to low, cover, and
cook stirring occasionally, until the vegetables are tender and flavors blend, about 20
minutes. Serve with fresh avocado

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If you’re interested in more info on the 30 Days To Healthy Living Challenge, just fill out the form below and I will be in touch to help you get started on a road to healthier living!

 

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